CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rds
50 SUs
20 Backward Lunges
10 Med Ball Cleans
Weightlifting
Front Squat (5-5-5-5-5)
Bar STARTS on the floor. You must clean the bar to the Front Rack Position.
Metcon
Metcon (Weight)
2 Rounds of
5 Strict Press
30 Second Hold Overhead
1min rest/ Rd
2 Rounds of
5 Push Press
30 Second Hold Overhead
1min rest/ Rd
2 Rounds of
5 Push Jerk
30 Second Hold Overhead
1min rest/ Rd
Scoring is TOTAL weight lifted.
So, 30 reps total…..e.g. 60kg Bar x 30 reps = 1800kg
IF you cannot complete the full 30 second lockout you cannot count your 5 reps for that round! So choose your weight carefully!
Rx+ 70kg/50kg
Rx 60/40kg
1) 40/25kg
2) 30/15kg
Rx – 28/20kg
1) 20/16kg
2) 16/10-12kg
500m Row (Time)
Max Effort 500m Row